Prevention of diseases: how to stay healthy all your life

Prevention of diseases: how to stay healthy all your life

Section 1: Fundamentals of Disease Prevention

1.1 What is disease prevention?

Prevention of diseases is a set of measures aimed at preventing the occurrence, development and spread of diseases, as well as at risk factors that contribute to their occurrence. It includes a wide range of strategies, from simple behavioral changes to large -scale public health programs. The purpose of prevention is not just to extend life, but to ensure a high -quality and full -fledged life, free from suffering and restrictions caused by diseases.

1.2 Types of disease prevention:

• Primary prevention: Aims to prevent the occurrence of diseases in healthy people. It includes vaccination, healthy nutrition, physical activity, rejection of bad habits (smoking, alcohol abuse), compliance with hygiene rules, avoiding the effects of harmful environmental factors (air pollution, radiation), safe sex, and other measures that contribute to the strengthening of health and reduce the risk of diseases. An example is vaccination against influenza or recommendations on the use of sunscreen to prevent skin cancer.

• Secondary prevention: It is aimed at early detection and treatment of diseases at the initial stage, when they have not yet been fully manifested or did not cause serious complications. It includes screening examinations (for example, mammography to detect breast cancer, colonoscopy for detecting colon cancer, blood tests to detect an increased level of cholesterol or sugar), regular medical examinations, self -examination (for example, self -exploration of the mammary glands), and other methods to detect the disease at an early stage and in timely treatment. The effectiveness of secondary prevention directly depends on the regularity and coverage of the population by screening programs.

• Treetic prevention: It is aimed at preventing complications and improving the quality of life in people who already have chronic diseases. It includes rehabilitation, physiotherapy, medicinal therapy, educational programs for patients aimed at teaching their disease, and other measures aimed at slowing the progression of the disease, alleviation of symptoms and improving the patient’s functional state. An example is cardiological rehabilitation after myocardial infarction or a program for patients with diabetes mellitus management of blood sugar.

1.3 Risk factors of disease:

Risk factors are factors that increase the likelihood of developing the disease. They can be internal (for example, genetic predisposition) or external (for example, smoking, malnutrition, exposure to harmful substances). Identification and elimination of risk factors is an important step in the prevention of diseases.

• Modified risk factors: Factors that can be influenced by changing your lifestyle or the environment. These include:

  • Smoking
  • Alcohol abuse
  • Inal meals (an excess of calories, fats, sugar, lack of fruits, vegetables, fiber)
  • Low physical activity
  • Obesity
  • High blood pressure
  • Increased cholesterol
  • High blood sugar
  • Exposure to harmful substances (air pollution, radiation, chemicals)
  • Infections (viruses, bacteria, fungi)
  • Stress

• Unmodified risk factors: Factors that cannot be influenced. These include:

  • Age
  • Floor
  • Genetic predisposition
  • Breed
  • Family history

1.4 The role of genetics in the prevention of diseases:

A genetic predisposition plays an important role in the development of many diseases, such as cancer, cardiovascular diseases, diabetes and some mental disorders. Although we cannot change our genes, knowledge of our genetic predisposition can help us make more conscious decisions regarding our lifestyle and health. For example, if a person has a family history of breast cancer, he can consider the possibility of conducting more frequent screening examinations and take other measures to reduce the risk of developing this disease. Genetic testing can be a useful tool for identifying genetic risks, but it should be carried out under the guidance of a geneticist.

1.5 The importance of a healthy lifestyle:

A healthy lifestyle is the basis for the prevention of diseases. It includes proper nutrition, regular physical activity, sufficient sleep, rejection of bad habits and stress control. Compliance with the principles of a healthy lifestyle not only reduces the risk of developing many diseases, but also improves overall well -being, increases energy and improves the quality of life.

Section 2: Nutrition and Health

2.1 The role of nutrition in the prevention of diseases:

Proper nutrition plays a key role in the prevention of many diseases, including cardiovascular diseases, cancer, diabetes, obesity and osteoporosis. A balanced diet, rich in fruits, vegetables, whole grain products, low -fat sources of protein and healthy fats, provides the body with the necessary nutrients for normal functioning and protection against diseases.

2.2 The basic principles of healthy diet:

• Variety: Use a variety of foods from all food groups to provide the body with all the necessary nutrients.
• Moderation: Observe moderation in the consumption of calories, fats, sugar and salt.
• Balance: Balance the consumption of calories with physical activity to maintain a healthy weight.
• Fruits and vegetables: Use at least 5 portions of fruits and vegetables per day. They are rich in vitamins, minerals, antioxidants and fiber.
• Whole grain products: Choose whole grain products, such as whole grain bread, brown rice and oatmeal. They are rich in fiber, which contributes to the normalization of digestion and reduces the risk of cardiovascular diseases and diabetes.
• Low -fat sources of protein: Use low -fat protein sources such as fish, bird, legumes and tofu. Protein is necessary for the construction and restoration of fabrics, as well as to maintain the immune system.
• Useful fats: Use useful fats such as olive oil, avocado and nuts. They contain mono -saturated and polyunsaturated fatty acids that are useful for the health of the heart.
• Restriction of saturated and trans fats: Limit the consumption of saturated and trans fats that are found in fatty meat, dairy products, fast food and fried foods. They increase blood cholesterol and increase the risk of cardiovascular diseases.
• Sugar and salt restriction: Limit sugar and salt consumption. Excess sugar can lead to obesity, diabetes and other diseases. Excess salt can increase blood pressure and increase the risk of cardiovascular diseases.
• Sufficient amount of water: Drink enough water during the day. Water is necessary for the normal functioning of the body and maintaining hydration.

2.3 Products that contribute to the prevention of diseases:

• Fruits and vegetables: We are rich in vitamins, minerals, antioxidants and fiber. They help protect the body from free radicals, reduce the risk of cancer, cardiovascular diseases and diabetes. Berries, citrus fruits, green leafy vegetables and cruciferous vegetables (broccoli, cabbage, colored cabbage) are especially useful.

• Whole grain products: We are rich in fiber, which contributes to the normalization of digestion, reduces cholesterol levels and stabilizes blood sugar. Oatmeal, brown rice, cinema and whole grain bread are especially useful.

• Fish: Omega-3 fatty acids are rich, which are beneficial for the health of the heart and brain. Fat varieties of fish, such as salmon, tuna and sardines, are especially useful.

• Nuts and seeds: We are rich in useful fats, protein, fiber and antioxidants. They help reduce cholesterol, improve heart health and reduce the risk of diabetes. Almonds, walnuts, linseed seeds and chia seeds are especially useful.

• Legumes: Rich in protein, fiber and iron. They help reduce cholesterol, stabilize blood sugar and reduce the risk of colon cancer. The lentils, beans and peas are especially useful.

• Olive oil: Contains mono -saturated fatty acids that are useful for the health of the heart. It also has anti -inflammatory properties.

• Green tea: It is rich in antioxidants that help protect the body from free radicals and reduce the risk of cancer and cardiovascular diseases.

• Probiotics: Contained in yogurt, kefir and other fermented products. They help maintain intestinal health and strengthen the immune system.

2.4 Harmful products and their effect on health:

• Processed products: They contain a lot of sugar, salt, fats and artificial additives. They increase the risk of obesity, diabetes, cardiovascular diseases and cancer. These include fast food, carbonated drinks, sweets and semi-finished products.

• Transjir’s: Contained in fried foods, pastries and margarine. They increase blood cholesterol and increase the risk of cardiovascular diseases.

• Sahar: Excess sugar can lead to obesity, diabetes, caries and other diseases. Hidden sugar is found in many processed products, such as carbonated drinks, juices and sweets.

• Salt: Excess salt can increase blood pressure and increase the risk of cardiovascular diseases. Hidden salt is contained in many processed products, such as canned food, sauces and snacks.

• Alcohol: Alcohol abuse can lead to diseases of the liver, heart, brain and cancer.

2.5 Dietary additives: benefits and risks:

Dietary additives can be useful to replenish the deficiency of nutrients, but they should not replace good nutrition. Before taking any dietary supplements, you need to consult a doctor in order to verify their safety and effectiveness. Some dietary supplements can interact with drugs and cause side effects. It is important to choose high -quality dietary supplements from reliable manufacturers. You should not rely on dietary supplements as a panacea from all diseases. The best way to get all the necessary nutrients is a balanced diet rich in fruits, vegetables, whole grain products, low -fat protein sources and healthy fats.

Section 3: Physical activity and health

3.1 The role of physical activity in the prevention of diseases:

Regular physical activity plays an important role in the prevention of many diseases, including cardiovascular diseases, cancer, diabetes, obesity, osteoporosis and depression. It also improves overall well -being, increases energy and improves the quality of life.

3.2 Physical activity recommendations:

Adults are recommended to engage in moderate aerobic physical activity of at least 150 minutes a week or intensive aerobic physical activity of at least 75 minutes a week. Aerobic activity is any activity that makes you breathe more often and faster, for example, walking, running, swimming, cycling and dancing. It is also recommended to engage in strength exercises at least twice a week to strengthen muscles and bones. Children and adolescents are recommended to engage in physical activity at least 60 minutes a day.

3.3 Types of physical activity:

• Aerobic activity: Improves the health of the heart and lungs, reduces blood pressure and cholesterol, helps to control weight and improves mood. Examples: walking, running, swimming, cycling, dancing, aerobics.

• Power exercises: Strengthen muscles and bones, improve posture and reduce the risk of injuries. Examples: weight lifting, exercises with its own weight (push -ups, squats, pull -ups), work with elastic ribbons.

• Flexibility exercises: Improve the range of movements, reduce the risk of injuries and improve posture. Examples: stretching, yoga, pilates.

• Exercise of equilibrium: Improve coordination and reduce the risk of falls. Examples: Standing on one leg, tai-chi, yoga.

3.4 How to start engaged in physical activity:

• Consult a doctor: Before you begin to engage in physical activity, especially if you have any diseases, consult your doctor.

• Start slowly: If you are not used to physical activity, start with small loads and gradually increase them.

• Find the lesson you like: Choose the lesson you like to make it interesting to do regularly.

• Make physical activity part of your daily life: Climb up the stairs instead of an elevator, walk or ride a bicycle to work, do charging in the morning.

• Engage with friends or family: This will help you remain motivated and enjoy classes.

3.5 Advantages of regular physical activity:

• Reducing the risk of cardiovascular diseases: Physical activity helps reduce blood pressure, cholesterol and triglycerides, improves blood circulation and strengthens the heart.

• Reduction of risk of cancer: Physical activity reduces the risk of colon cancer, breast, endometrium and lungs.

• Diabetes risk reduction: Physical activity helps to control blood sugar and increases insulin sensitivity.

• Reduce risk of obesity: Physical activity helps to burn calories and maintain healthy weight.

• Strengthening bones and muscles: Physical activity helps strengthen the bones and muscles, reduces the risk of osteoporosis and injuries.

• Improving mood and decreasing stress: Physical activity stimulates the production of endorphins that improve mood and reduce stress.

• Improvement: Physical activity helps to improve the quality of sleep.

• Increase in energy: Physical activity helps to increase energy level and improve overall well -being.

Section 4: Refusal of bad habits

4.1 Smoking and health:

Smoking is one of the main causes of preventive mortality around the world. It is associated with the development of many diseases, including lung cancer, cardiovascular diseases, chronic obstructive lung disease (COPD) and stroke. Refusal of smoking is one of the most important steps that you can take to improve your health.

4.2 The effect of alcohol on health:

Alcohol abuse can lead to diseases of the liver, heart, brain and cancer. It is recommended to drink alcohol in moderate quantities or completely abandon it. Moderate drinking of alcohol is defined as no more than one drink per day for women and no more than two drinks per day for men.

4.3 Drugs and health:

Drug use can lead to serious health problems, including dependence, overdose and death. If you or one of your friends suffers from drug addiction, seek help from a specialist.

4.4 How to quit smoking:

• Prims decision: The first step is to make a firm decision to quit smoking.

• Make a plan: Make a plan that will help you quit smoking. Include in it the date of rejection of smoking, the strategy for the fight against traction and support from friends and family.

• Seek for help: Seek your doctor who can recommend you medicines or other methods that will help you quit smoking.

• Use nicotine substitutes: Nicotine substitutes, such as nicotine plasters, chewing gums and sprays, can help you cope with smoking craving.

• Avoid situations that cause you to smoke: Avoid situations and situations that cause you to smoke, for example, bars, parties and meetings with smoking friends.

• Replace smoking with other classes: Replace smoking with other activities, for example, physical exercises, reading, drawing or communication with friends.

• Do not give up: It can be difficult to quit smoking, but do not give up if you fell off. Continue attempts and you will certainly succeed.

4.5 How to reduce alcohol consumption:

• Establish a limit: Set the limit on the amount of alcohol that you will drink.

• Drink slowly: Drink alcohol slowly to give the body time to process it.

• Eat before drinking alcohol: Eat before drinking alcohol to slow down its absorption into the blood.

• Drink water between drinks: Drink water between alcoholic beverages to remain hydrated and reduce the amount of alcohol consumed.

• Avoid situations that encourage you to drink: Avoid situations that encourage you to drink, for example, bars and parties.

• Find other ways to relax: Find other ways to relax, for example, physical exercises, reading or meditation.

Section 5: Stress and mental health

5.1 The effect of stress on health:

Chronic stress can negatively affect health, increasing the risk of cardiovascular diseases, depression, anxiety disorders, digestive problems and weakening the immune system. It is important to learn how to effectively manage stress.

5.2 Stress management methods:

• Physical activity: Regular physical activity helps to reduce stress and improve mood.

• Meditation: Meditation helps to calm the mind and reduce the level of stress.

• Respiratory exercises: Respiratory exercises help to relax and reduce the level of anxiety.

• Natural walks: Entry walks help to relieve stress and improve mood.

• Hobbies: The occupation of your favorite hobby helps to relax and distract from problems.

• Communication with friends and family: Communication with friends and family helps to get support and reduce stress.

• Sufficient sleep: A sufficient dream helps to restore strength and reduce stress.

• Proper nutrition: Proper nutrition helps to maintain a healthy level of energy and reduce stress.

5.3 The importance of mental health:

Mental health is as important as physical health. If you feel depressed, anxious, or experience other mental health problems, seek help from a specialist.

5.4 Signs of mental health problems:

• A constant feeling of sadness or anxiety:

• Loss of interest in things that used to bring pleasure:

• Changes to appetite or sleep:

• Feeling of fatigue or lack of energy:

• Difficulties with concentration:

• Feeling guilt or uselessness:

• Thoughts about death or suicide:

5.5 Where to turn for help:

• GP: A general practitioner can evaluate your condition and direct you to a specialist, if necessary.

• Psychiatrist: A psychiatrist is a doctor specializing in the treatment of mental disorders.

• Psychologist: A psychologist is a specialist who helps people cope with emotional and behavioral problems.

• Psychotherapist: A psychotherapist is a specialist who conducts psychotherapy to help people solve their problems.

• Crisis centers: Crisis centers offer emergency assistance to people in a crisis situation.

Section 6: vaccination and immunization

6.1 The role of vaccination in the prevention of diseases:

Vaccination is one of the most effective ways to protect against infectious diseases. Vaccines contain weakened or killed microorganisms that stimulate the immune system to produce antibodies that protect against these microorganisms.

6.2 The main vaccines and vaccination graphs:

There are various vaccines for protection against various infectious diseases. The vaccination schedule can vary depending on age, health and geographical region. Contact your doctor to find out which vaccines you need.

6.3 Vaccines safety:

Vaccines undergo strict safety and efficiency tests. The side effects of vaccines are usually light and short -term, such as redness or pain at the injection site. The risk of serious side effects from vaccines is extremely low.

6.4 Vaccination myths:

There are many myths about vaccination that are not true. For example, the myth that vaccines cause autism was repeatedly refuted by scientific research. It is important to receive information about vaccination from reliable sources, such as doctors and healthcare authorities.

6.5 The importance of collective immunity:

Vaccination not only protects a vaccinated person, but also contributes to the formation of collective immunity, which protects those who cannot be vaccinated, for example, babies and people with a weakened immune system. When most people in the community are vaccinated, the spread of infectious diseases slows down or stops.

Section 7: Regular medical examinations and screening

7.1 The importance of regular medical examinations:

Regular medical examinations allow the doctor to identify diseases at an early stage, when they are still easy to treat. Inspections also allow the doctor to evaluate the general state of health and give recommendations on the prevention of diseases.

7.2 Recommendations on the frequency of medical examinations:

The frequency of medical examinations can vary depending on age, gender, health and family history. Contact your doctor to find out how often you need to undergo medical examinations.

7.3 The main screening examinations:

There are various screening examinations to identify various diseases. Some of the most common screening examinations include:

• Mammography: Breast cancer screening.

• Colonoscopy: Screening for colon cancer.

• PAP test: Screening for cervical cancer.

• Blood test for cholesterol: Screening for high cholesterol.

• Blood test for sugar: Screening for diabetes.

• Measurement of blood pressure: Screening for high blood pressure.

• Screening on Glaucoma: Screening on Glaucoma.

• Osteoporosis screening: Screening for osteoporosis.

7.4 Self -study:

Self -study is an important way to detect diseases at an early stage. For example, women should regularly conduct a self -examination of the mammary glands to identify signs of breast cancer. Men should regularly conduct a self -examination of the testicles to identify the signs of egg cancer.

7.5 How to prepare for a medical examination:

• Make a list of questions: Make a list of questions that you want to ask a doctor.

• Bring a list of drugs: Bring a list of all the drugs that you take, including prescription drugs, over -the -counter drugs and dietary supplements.

• Replace your symptoms: Tell the doctor about all your symptoms, even if they seem insignificant.

• Bring your medical card: Bring your medical card if you have it.

Section 8: Prevention of infectious diseases

8.1 Methods for transmitting infectious diseases:

Infectious diseases can be transmitted in various ways, including:

• Airborne driving way: Through drops formed by cough or sneezing.

• Contact Way: Through direct contact with an infected person or with infected objects.

• Food path: Through contaminated food or water.

• Sexual path: Through sexual contact.

• Carriers: Through insect bites, such as mosquitoes or ticks.

8.2 Basic measures to prevent infectious diseases:

• Washing hands: Wash your hands with soap and water regularly for at least 20 seconds.

• Vaccination: Get accrued from infectious diseases from which there are vaccines.

• Avoiding contact with sick people: Avoid contact with sick people.

• Using masks: Use the mask in public places, especially if you are sick or in the area with a high level of spread of infectious diseases.

• Safe sex: Use condoms during sexual contact.

• Safe cooking: Prepare food thoroughly and store it correctly.

• Insect bites protection: Use insect repellents and wear clothes with long sleeves and trousers when you are outdoors.

8.3 Prevention of sexually transmitted diseases (SPPP):

• Using condoms: Use condoms during each sexual intercourse.

• Regular testing on STD: Pass regular testing on STD, especially if you have several sexual partners.

• Limiting the number of sexual partners: Limit the number of your sexual partners.

• Vaccination from HPV: Vaccinated from the human papilloma virus (HPV).

• Avoiding the overall use of needles and syringes: Avoid the overall use of needles and syringes for drug injections.

8.4 Prevention of food poisoning:

• Wash your hands: Wash your hands thoroughly with soap and water before cooking.

• Separate products: Divide raw and finished products to prevent cross -pollution.

• Prepare food thoroughly: Prepare food thoroughly to kill harmful bacteria.

• Keep the food correctly: Store food in the refrigerator at a temperature below 4 ° C.

• Avoid the use of raw eggs and meat: Avoid the use of raw eggs and meat that may contain harmful bacteria.

8.5 Prevention of influenza and SARS:

• Influenza vaccination: Vaccinated annually from the flu.

• Washing hands: Wash your hands with soap and water regularly.

• Avoid contact with sick people: Avoid contact with sick people.

• Cover your mouth and nose with coughing and sneezing: Cover your mouth and nose with a cough and sneezing with a napkin or elbow.

• Improver the room: Protect the room regularly.

Section 9: Prevention of injuries

9.1 Injuries as a cause of incidence and mortality:

Injuries are one of the main causes of incidence and mortality, especially among children and young people. Many injuries can be prevented.

9.2 The main types of injuries:

• Traffic accidents:

• Falls:

• Burns:

• Drowning:

• Poisoning:

• Violence:

9.3 Injuries prevention measures:

• Compliance with traffic rules: Follow the rules of the road, wear seat belts and use children’s chairs.

• Prevention of falls: Ensure the safety of the house, remove the obstacles from the floor, use non -slip mats in the bathroom and toilet.

• Feeling burns: Be careful with hot objects, use thermostats to control water temperature, store hazardous substances in an inaccessible place for children.

• Prevention of drowning: Do not leave the children unattended by the water, teach children swimming, use life vests.

• Prevention of poisoning: Keep medicines and chemicals in an inaccessible place for children, do not mix different cleaning products.

• Prevention of violence: Avoid conflict situations, seek help if you are a victim of violence.

9.4 Prevention of injuries at the workplace:

• Compliance with safety regulations: Follow the safety regulations, use personal protective equipment.

• Training in safe work methods: Give the training of safe work methods.

• The maintenance of the workplace is in order: Keep the workplace in order and cleanliness.

• Message about accidents and dangerous situations: Report about accidents and dangerous situations.

9.5 Prevention of sports injuries:

• Warm up and hitch: Do a warm -up before training and a hitch after training.

• Using protective equipment: Use protective equipment, such as helmets, knee pads and solar bones.

• Compliance with the rules of the game: Follow the rules of the game.

• Gradual increase in load: Gradually increase the load.

• Rest and recovery: Let the body have enough time to relax and recovery.

Section 10: Cancer Prevention

10.1 Risk factors for cancer:

The development of cancer is associated with many risk factors, including:

• Smoking:

• Inal meals:

• Low physical activity:

• Alcohol abuse:

• Exposure of harmful substances:

• Infections:

• Genetic predisposition:

10.2 Cancer prevention measures:

• Refusal of smoking:

• Proper nutrition:

• Regular physical activity:

• Moderate alcohol consumption:

• Avoiding the effects of harmful substances:

• Vaccination from HPV and hepatitis B:

• Regular medical examinations and screening:

• Self -study:

10.3 Cancer screening:

Cancer screening allows